Calcium yog qhov tseem ceeb rau cov pob txha thiab cov hniav, thiab nws tseem tsim nyog rau koj lub qab haus huv ua haujlwm thiab koj cov leeg mus cog lus thiab so kom zoo. Koj tau txais cov calcium no los ntawm cov khoom noj uas koj noj.
Txawm tias muaj ntau cov khoom noj uas tsis yog khoom noj uas yog nplua nuj calcium , cov khoom noj yog qhov zoo heev hauv calcium uas nws tsim nyog ua zaub mov noj. Raws li Teb Chaws Asmeskas Lub Tsev Ua Haujlwm Saib Xyuas Kev Ua Qoob Loo, koj xav tau txog peb qhov chaw ntawm cov khoom noj txhua hnub.
Lub downside ntawm chaw yuj nyuj yog tias nws muaj peev xwm siab nyob rau hauv saturated rog. Thiab txawm hais tias cov kws txawj sib cav txog seb cov rog tsis muaj teeb meem rau koj, lawv tsis yog qhov koj xav tau, yog li xaiv cov roj uas tsis muaj rog thiab cov rog tsawg thiab cov khoom siv mis nyuj ua kom muaj roj thiab muaj calorie ntau ntau.
Npaj txhij rau qee tus nplua nuj thiab cov tswv yim qab ntsev? Nov yog 13 txoj hauv kev siv cov khoom noj siv mis kom tau txais cov calcium ntau ntau txhua hnub.
1 - Haus Mis Nyuj Ntau
Haus ib lub khob ntawm cov mis nyuj kub yog tej zaum txoj kev yooj yim tshaj plaws kom haus mis nyuj. Ib 8-ounce kev siv mis nyuj muaj txog li 300 milligrams ntawm calcium, uas yog ze li ntawm peb feem ntawm yam koj xav tau txhua hnub (feem ntau cov neeg laus xav tau txog 1,000 milligram ntawm cov tshuaj calcium hauv ib hnub ).
2 - Ntxiv Cheese rau Koj Cov Veggies
Ntxiv cov cheese me ntsis rau zaub zaub tiav ob yam. Ua ntej, koj nyob nraum upping koj noj cov calcium uas, thiab ob, koj nyob nraum ntxiv ntau ntau qab (vim li ntawd nws zoo meej rau cov neeg noj nqaij picky).
Ntxiv cheese rau veggies yog yooj yim, cia li xuas npau npau npua tshaj sab saum toj ntawm cov zaub ua siav. Saib xyuas seb yuav noj ntau npaum li cas, ib qho khoom noj uas muaj roj cheddar cheese tsuas yog li ntawm 1/3 khob thiab ntxiv txog 200 milligram calcium thiab 170 calorie rau koj noj. Lwm qhov kev xaiv yog ua kom muaj cheese sauce uas tau ua nrog cheese thiab mis nyuj rau li ntawm 225 milligram calcium ntawm 1/3 khob ua noj.
3 - Ua ib Smoothie
Kev haus luam yeeb ua los ntawm mis nyuj los yog calcium uas yuav ua rau koj noj cov calcium txhua hnub, ntxiv rau koj yuav tau txais txiaj ntsig los ntawm tag nrho cov vitamins, minerals thiab fiber uas tuaj nrog cov txiv hmab txiv ntoo noj qab haus huv thiab cov veggies.
Ib cov kua txiv hmab txiv ntoo yog txiv hmab txiv ntoo, mis nyuj los yog kua txiv hmab txiv ntoo, yogurt, thiab dej khov, tab sis muaj ntau yam khoom noj muaj tswv yim thiab muaj qab ntxiag. Ceev faj nrog cov zaub mov smoothie uas hu rau ntxiv cov qab zib lossis kua qab zib vim tias nws tsis tshua xav tau cov calorie ntau ntxiv.
4 - Noj Tsev Khaub Ncaws
Tsev cheese yog ib tug tshiab muag cheese ua nrog curds tov nrog mis nyuj. Ib khob ntawm cov tsev qis qes tsev muaj 140 hli ntawm calcium thiab txog 160 calorie ntau ntau. Ua hauj lwm tsev cheese ua zaub mov noj phaj los yog rau toast los yog ib lub hnab ntim khoom haus (es tsis txhob muaj roj nplaum nplaum cheese). Tsev cheese tseem khi zoo nrog feem ntau cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo.
5 - Yogurt nrog Granola thiab Berries rau Noj Tshais
Cov roj tsawg los yog cov rog uas tsis yog rog Greek yog ntsev thiab muaj protein ntau thaum koj muab cov kua txiv hmab txiv ntoo thiab cov kua txiv hmab txiv ntoo uas muaj kua txiv hmab txiv ntoo uas koj pom muaj zoo noj tshais. Kuv nyiam Greek yogurt zoo tshaj plaws vim hais tias nws muaj ib tug, creamy zoo nkauj. Raspberries, blueberries, los yog sliced strawberries yuav ua hauj lwm cia li zoo li thiab lawv tag nrho yog tag nrho cov zoo heev ntawm cov vitamins, minerals, thiab fiber.
6 - Ua Herbed Feta Appetizers
Ntawm no yog lub tswv yim yooj yooj yim thiab noj qab nyob zoo appetizer. Muab qhov 1-nti ntsuas ntawm cheese ntawm cov nplaum rau ntawm skewers thiab ntxiv cov txiv ntseej, cucumbers, thiab mint nplooj. Txhua tus muaj txog 84 milligrams ntawm calcium thiab txog 50 calories. Los yog pab feta cheese chunks nyob rau hauv ib lub tais nrog olives thiab slices ntawm pita qhob cij.
7 - Muaj Smoothie Bowl rau Noj Tshais
Lub tais ntim smoothie zoo ib yam li smoothie koj haus tsuas yog tias nws lub thicker, yog li koj siv lub tais thiab rab diav es tsis txhob siv lub iav thiab quav cab. Nqa cov ntawv sau qaub ncaug thiab ntxiv cov dej khov ntau ntxiv los yog tej yam muaj xws li cov ntxhuav qhuav los yog ib rab diav nyuj ntawm txiv laum huab xeeb . Koj tuaj yeem siv ntau yogurt (thiab ntau calcium) kom tuab lub tais roj hmab, thiab.
Smoothie bowls yog feem ntau ua nrog cov txiv hmab txiv ntoo tshiab uas tsis yog kev noj haus zoo nkaus xwb tab sis kuj rau xim daj. Ua rau koj lub tais roj hmab ua haujlwm los yog kos duab los ntawm kev sib zog ua ke nrog noob txiv, noob, granola thiab qhuav los yog tshiab txiv hmab txiv ntoo.
8 - Ntxiv Parmesan Cheese rau ib qho khoom qab zib
Parmesan cheese yog ib qho nyuaj, qhuav cov cheese uas muaj roj tsawg thiab muaj calorie tshaj li lwm hom cheese. Ib qho ounce ntawm Parmesan cheese muaj li ntawm 300 milligram calcium thiab cia li dhau 100 calories. (Siv qhov tiag tiag - cov hmoov, grated khoom nyob rau hauv ntsuab yuav tsis nyob qhov twg raws li six.)
Ntxiv Parmesan slices mus rau ib tug nyias nyias. Nws yog ib qho zoo kawg nkaus topping rau Ceasar zaub xam lav los yog ib qho yooj yim, tab sis delicious, arugula zaub xam lav.
9 - Muaj ib lub Caffe Latte
Lub caffe latte yog ib qho dej kas fes haus es nrog espresso thiab steamed mis nyuj, thiab lawv muaj nyob rau hauv cov kasfes khw uas zoo nkaus li populate yuav luag txhua lub nroog thaiv. Kas fes ib leeg tuaj yeem muaj cov txiaj ntsim kev noj qab haus huv , thiab thaum koj ntxiv mis nyuj, koj kuj tau txais kev noj qab haus huv ntawm calcium.
Khaws koj cov kaus poom kua txob thiab noj qab haus huv los ntawm kev txiav txim rau cov mis tsis yog mis nyuj thiab hla qhov phom floride uas tsuas ntxiv cov calorie ntau ntau.
10 - Pab Cheese thiab Txiv Ntoo Kabobs
Lauj xibnas koj nyiam txiv hmab txiv ntoo tshiab thiab cheese thiab skewers thiab ua cov cheese thiab txiv hmab txiv ntoo kab mob. Xaiv ib yam dab tsi zoo li cheddar los sis Swiss cheese los yog ib hom cheese uas tsis tuaj yeem los yog poob tawm cov skewers. Muab ntau hom txiv hmab txiv ntoo thiab txiv hmab txiv ntoo los yog lo nrog ib yam dab tsi yooj yim xws li txiv apples thiab cheddar cheese.
11 - Ua ib Yeeb Muas Parfait
Ib qho parfait tau ua yogurt, cov txiv hmab txiv ntoo tshiab, thiab taum ntsej muag los yog granola zoo nkaus li thiab qab qab tsis zoo, tab sis nws yog qhov zoo heev rau koj. Yogurt yog loaded nrog calcium, thiab cov berries muaj tag nrho cov vitamins thiab minerals.
Rau ib yam dab tsi txawv, ua li cas txog ib lub chaw kub thiab muaj xyoob ntoo yogurt parfait ua nrog txiv ntoo pam tuag thiab toasted txiv maj phaub? Los yog tej zaum yogurt fawm kib nrog peaches thiab tws pecans thiab almond.
12 - Ua tus Caprese Zaub xam lav
Lub Caprese nyias noj yog ib qho yooj yim thiab qab nyias ua nrog txiv lws suav, mozzarella cheese, thiab basil, feem ntau topped nrog txiv roj roj, ntsev, thiab kua txob. Mozzarella cheese tsawg dua hauv cov calorie ntau ntau rau lwm hom cheese vim nws muaj roj tsawg. Ib ounce muaj ntau tshaj 200 milligrams ntawm calcium thiab tsawg dua 75 calories.
13 - Ua ib Cheese thiab Veggie Sandwich
Muaj dab tsi txawv txog kev ntxiv rau cheese rau ib qho nqaij los sis qaib ntxhw ntawm cov ntxhuav, tab sis kuv xav tias kev thauj koj cov qhaub cij nrog cov veggies thiab cheese yog ib qho kev xaiv zoo. Xaiv tag nrho cov khob cij, crunchy cucumbers, txias soob slices, me nyuam yaus nplooj ntsuab thiab ib daim los yog ob ntawm koj nyiam cheese ua noj su thiab noj qab haus huv.
Lo Lus Ntawm
Calcium tseem ceeb heev uas koj yuav tau noj cov khoom noj uas muaj ntsev ntau dua txhua hnub. Cov khoom noj khoom haus yog siab hauv cov pob zeb no tseem ceeb heev thiab txawm hais tias cov khoom noj muaj roj ntau ntau hauv cov roj saturated, tsuav koj xaiv ntse ntsuav, mis nyuj thiab lwm cov khoom siv mis nyuj ua rau kev noj qab haus huv.
> Cov chaw
> Lub Chaw Ua Haujlwm Saib Xyuas Kev Noj Qab Haus Huv ntawm Kev Noj Qab Haus Huv (Department of Dietary Supplements). "Calcium Dietary Supplement Fact Sheet."
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb "National Nutrient Database rau Standard Reference 28."